Vegetarian Diet and It's Different Types

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Nikole Dy

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Vegetarian Diet and It’s Different Types

What is a Vegetarian? When we call a person a vegetarian, this means that he/she does not eat any meat at all and these includes pork, beef, chicken and fish. Instead, vegetarians eat nuts, fruits, pulses, vegetables and grains. Other vegetarians may or may not choose to eat animal products such as eggs, milk or honey and they are called vegans. Healthybalanceddiet.org

Types of Vegetarians ,[object Object],products and by-products such as eggs, honey and other dairy foods. ,[object Object],nuts and seeds and other plant components. ,[object Object],Healthybalanceddiet.org

[object Object],products and this is the most common type of vegetarian. ,[object Object]

Pollo-vegetarians – eats chicken and turkey except red meat and pork. ,[object Object],occasionally eats other food groups too. Healthybalanceddiet.org

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Background: Vegetarian diets are associated with reduced risk for diseases such as diabetes and cardiovascular disease. We aimed to determine the nutritional adequacy of usual food intake in a cohort of young vegetarians and omnivores who regularly exercise. Methods: Five vegetarian (aged 21.7±2.0 yrs), three vegan (aged 31.3±7.5 yrs) and eight age and sex matched omnivore participants (aged 21.1±1.9 yrs) volunteered for this project. Participants completed diet diaries to determine usual intake of macronutrients such as protein and fat and micronutrients such as vitamin C and iron. Results: All participants met or exceeded the recommended dietary intake (RDI) of protein, thiamine, riboflavin, niacin, vitamin B6 phosphorus, and vitamin C. Vegetarians and vegans consumed insufficient quantities of vitamin B12 and vegans consumed less the half the amount that omnivores managed (1.7μg compared to 4.5μg). Folate consumption was adequate amongst vegetarians and vegans (510μg and 696μg respectively) and vitamin C consumption was highest among the vegan group (>400% of the RDI). Zinc intake was lowest among the vegetarians while low iron and copper intakes were reported by omnivores. Calcium consumption was poor overall. Conclusions: Nutritional inadequacies can arise from consuming omnivore, vegetarian and vegan diets. Over time such inadequacies may result in nutrient deficiencies thus it is important to consume a variety of nutrient rich foods to ensure nutrition requirements are being met

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Leigh-Chantelle from Viva la Vegan! gives her Ethics Beyond the Plate presentation at the 2nd Bali Vegan Festival. Sunday 9 October Ubud, Bali, Indonesia The blurb: With the mainstream media watering down the meaning of veganism with it's dietary, fitness and weight-loss focus, is the vegan movement losing its core ethics? There are many reasons and benefits to go - and stay - vegan. Including the environment, labour rights, human rights, animal rights, ethics, feminism, and other intersectionality issues. How can we learn from other social justice movements to move forward in a more inclusive and intersectional way? If more people stay vegan long-term due to ethical reasons, how can we promote consciousness-raising, non-oppression, non-objectification, and anti-consumerism for and beyond the vegan lifestyle? Find out more about how we can work together as vegans and activists to promote inclusivity, learn from other movements, and lead by example to promote compassion to ALL we encounter. Learn how to become a more effective activist and make these much-needed changes with Leigh-Chantelle's Ethics Beyond the Plate talk.

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Due to their numerous health advantages, including lower risks of heart disease and type 2 diabetes, plant-based diets continue to gain popularity. But not all plant-based diets are created equal, and some eating patterns can be more harmful than beneficial. We cover all you need to know about following a wholesome plant-based diet in this Honest Nutrition segment. Plant Based Diet: Vegetarian diets/Plant based Diet - Vegetarian and vegan diets are examples of diets that are based on plant-based meals, according to Trusted Source. While vegetarian diets, which only allow for meat and fish, are more varied and may include dairy and eggs, vegan diets forgo all animal products. Meat is not allowed on pescatarian diets, only fish. Worldwide acceptance of plant-based diets is increasing as a result of decades of scientific study and accumulating proof of their potential health advantages, including lower levels of blood sugar and cholesterol. Additionally, growing knowledge of how animal agriculture affects the environment, including high greenhouse gas emissions, land degradation, and excessive water consumption, has encouraged some individuals to switch to plant-based diets, which may be more environmentally friendly.However, there are some health risks associated with some plant-based diets, particularly if there is high consumption of “junk” veggie foods. What are Junk - Plant based foods? Ultra-processed foods are, by definition, food items that have been processed with inexpensive industrial additives, have little nutritional value, contain few real ingredients, and are high in calories, added sugar, salt, and fat. According to the NOVA classification system, which divides food products into groups based on the amount of industrial processing they go through, "junk" foods can include a variety of plant-based items including professionally made breads, pastries, cakes, and cookies. Carbonated liquids Ready-made snacks Flavouring dairy beverages Cereals for breakfast Nutrient bars Quick desserts, soups, and noodle dishes. Health Risk: Ultra-processed foods offer convenience, continue to replace minimally processed whole foods, and now account for more than half of the daily intake of calories for many individuals in middle- and high-income countries. While a healthy and balanced plant-based diet is diverse, the frequent consumption of plant-based ultra-processed foods is associated with neIt's conceivable that these unfavourable effects are related to vegetarian and vegan diets' exclusion of meats high in calcium, iron, and vitamin B12 as well as meats. When people eat ultra-processed meals rather than nutrient-dense foods like fruits, vegetables, nuts, and legumes, it may exacerbate these issues. How to avoid the Risk? Well-planned vegetarian or vegan diets consistently offer several health benefits, and they can safeguard against nutrient deficiencies and adverse health risks associated with diets rich in ultra-processed plant foods.

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